GROUP WARM-UP
1:00 bike (:30 spin, :30 sprint)
10 quarter squat jumps
:10 squatting quad
10 russian kettlebell swings
+ trainer led barbell

BARBELL
6 x 2 Power Snatch

ALTERNATE BARBELL
10-12:00 work on snatch

PUSH WORK
2 sets of:
4 half kneeling kettlebell presses + 6 single arm (same arm) alternating lunges each side www.youtube.com/watch?v=pnMBTKlN6nE
(Alternate: 4 half kneeling presses + 6 front rack walking lunges)

2 sets of:
8 dumbbell z-press
10 handstand push-ups (scale-push-ups)

SPEED/MUSCLE ENDURANCE
2 sets of:
7 broad jumps
directly into: 200 m sprint (all-out)
rest 2 minutes between sets

MIDLINE
300 meter sandbag carry
Accumulate 2:00 hollow body hold

HAPPY BIRTHDAY JOHNNY HORNE!

Good Luck to our Fierce Women! 

Emily Zambito, Kandace Trodgler and Alli Hamilton throw down on Saturday at the BAD Tour this weekend in the team scaled division. All information, including scores, can be found here: http://thebadtour.com